TL;DR;
Looking for a running coach/PT to help with Leadman training.
Longer version
I’m a 51yo male looking to aggressively ramp up my running. In the past I’ve run ~20 marathons or longer races and a couple 100milers. In 2019 I injured my patella and my running volume crashed. I’ve spent the last few years riding and done some big races. Leadville, SBT Black, Unbound 200, PCP2P.
I’m looking to do Leadman next year. I’m not worried about the ride, but I’m not sure if I can manage to get my running back where it needs to be. Over the past 6 weeks or so I’ve ramped my running up to bout 25 miles a week, and it’s going well. But it’ not pain free. I’d like to find a running coach and/or PT who can help me assess if this is realistic, and if it is, help with training plans, that prioritizes running but includes riding and strength too. . . Oh, and help me drop 7 or 8 lbs.
This is a bit of a niche scenario, so I’d be open to working remote with someone, but ideally, they’d be in the Seattle area, or Colorado.
Anybody here work through hip instability? I’ve attempted to narrow down the cause of my hip and back pain after a run 8 days ago. I’ve never failed a z2 run but pain flared up to the point I had to phone it in. Now having a hard time twisting and doing daily tasks without pain. Have PT on Friday but realizing I need to put a lot of emphasis on stability work to support my running so I can get back to training.
I raced a 5k and my hip flexor was pretty tight after the fact. Wrote it off as racing and spending a lot of time flying that week. I’m now thinking the sitting/flying just kept things a bit too tight and the race may have injured something. Hip flexor didn’t want to help stabilize the hip so the low back took on the work and then fatigued out.
Youtube diagnosis suggests SI joint, though also experiencing what feels like hamstring tightness and pain when performing most other tests to help identify what is injured.
Have a Dec 1 Half marathon in Seattle i’m planning to run, would like to just be back to training by that point and make it a fun run vs a race.
Obviously each injury will be different, but I picked up an SI joint injury a few weeks out from a road half-marathon I was training for and due to race.
I had to skip the race and stop running for maybe 6-8 weeks and then ease back into it gradually. So my advice would not to run on it, see a physio asap and get some advice.
To maintain fitness you could cycle/swim etc but if you keep running on it, the impact may make it worse/prevent recovery etc.
The cause of my injury FWIW was running a trail half-marathon in the wrong shoes, so have a think about whether your shoes might be a contributing factor.
@JoeX Any idea what caused it? Never had accu done but know people that swear by it. I have a hard time with needles in general…
@chinvsdirt Interesting the trail run was the cause of your SI issue - Curious if it was the shoes or just a culmination of other strain that showed up under race intensity?
Back pain has subsided from an 8ish to a 2ish and manageable throughout the day. PT prescribed glute bridges and couch stretch as my hip flexors are all gunked up. Also have very poor internal rotation on the side with pain which is contributing to my lower back taking some of the work that the glute should be doing.
Could have been a combination of factors, but all I know is 18km in it started hurting. Training volume was high at that point. Should have walked from there but you know… it was the first time running that sort of distance in new Salomon Speed Cross 6. I typically wear more stability oriented/cushioned shoes. The Speed Cross are fantastic fit but cause me to pronate and lack cushioning for running on hard pack trails. I have run in them from time to time since but have tended to finish up sore, so have relegated them to walking shoes. Have since moved to Hoka Speedgoats for trail runs which are much more forgiving.
I have no idea what their actual training programs are like but you might check-in with Physio Room in Denver. They’re a PT outfit but have a strong background in endurance sports and look like they offer personalized training. I work with them as my PT but am coached by CTS. I’ve been really happy with them so far. I have an appointment on Wednesday and could probe a bit more, I work with Tim Tracy who is also their bike fitter.
Saw PT on Friday and the movements have been helpful. Waiting on some feedback as my documentation suggest i only do certain things on certain sides, curious if there is a downside to doing them on both or if that defeats the purpose.
3 mile run yesterday went fine. HR was high but that might have been cadence lock or the coffee…
Managed to run 3 miles everyday for the last 10 days. Missed my workout last night. I’ll do 6 today and see how the back/hip feels at a longer distance. Just trying to build some weekly mileage so I can ramp up. I’m really hungry for redemption on that marathon and going sub 4:00. I put an 18 week block together to make an attempt at the end of Feb and will probably hobble an additional 5 miles to call it 31 miles on my 31st birthday.
I’m up to the requisite number of single leg calf raises, a ten minute jog this afternoon was okay before getting on the bike. Although I though I could feel it then.
Did my first 50 miler on Saturday (Tunnel Hill in Vienna, IL). 7:44! I’m really happy with it.
“A goal” was sub 8:00 and stretch goal was 7:45. Furthest I’d run in training was a 50k five weeks earlier, but I had a solid training cycle (lots of big weekends with 35-40 miles between Sat/Sun).
The women’s 50 mile world record was shattered by ~9 minutes at the same race—was cool to share the course with the new world record holder! Would highly recommend this race to anyone interested in the 50/100 mile distances if you’re looking for a (pretty) flat and fast course. In fact, they have a marathon as well.